4
Nov
11.04.19
Announcements
Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
10 PVC Pass Throughs
5 Inchworms w/Push Ups
10 Dead Bugs
10 Spiderman Lunges
10m Duck Walk
10m Frog Hop
10 Dead Frogs
10 Air Squats
Coaching
25 Minute Clock
4+ warm up sets to build to working 8’s
5 Rounds
8 Back Squat AHAP
10 Strict Push Ups AHAP
Rest 2 Minutes
Back Squat (8-8-8-8-*8-*8-*8-*8-*8)
Metcon
BearRap (AMRAP – Reps)
9 Minute AMRAP
Bear Complex @ 1/2BW